5 Top Tips to Improving Range of Motion

Range of motion is described as the extent or limit to which a part of the body can be moved around a joint or a fixed point; it can be subdivided into ‘active’ and ‘passive’ range of motion.

• Active Range of Motion (AROM) is when an individual takes the body through a movement independently with no outside stimulus. They are able to voluntarily contract, control and coordinate the movement being performed.

• Passive Range of Motion (PROM) is when an outside force takes an individual through a movement. This is where you can normally see an individual’s ‘true’ range of motion and when the individual is unable to move the body part.

Range of motion is important as it is responsible for movement and mobility across the whole body. When there is a decrease with this, often we can see that the individual is experiencing pain and is affecting their ability to complete daily tasks.

How can you improve range of motion?

1.     Warm up before exercise

Warming up before you do exercise will promote blood flow and warms the muscles up to prevent injury. Dynamic stretching, which are active movements where the muscles go through full range of motion, will help the body to prepare for activity that follows.

2.     Stretching

Having a routine of stretching before and after activity is a great way to release stress and tension in the muscles. Starting with dynamic stretching before activity to prepare muscles, and static stretching after activity to help improve flexibility and combat any post-workout pain!

3.     Strive to achieve better!

During exercise, always strive to achieve better! You don’t want to overdo it, as this can cause injury, but pushing yourself slightly past comfortable can allow the body to create a new normal. This can increase range of motion and flexibility.

4.     Movement

Movement plays a huge role in everyday function and wellbeing, but also within the body. The more you more, the more the muscles and joints move, which can improve mobility. Even doing a 15-30 minute walk a day can help to increase blood flow (which can play a part in healing) and strengthens and improves range of motion in the body.

5.     Sports Therapy

After all of these steps, if you still think your mobility could be better, seeing a Sports Therapist can advise, educate and treat this. This can be done via sports massage therapy to release tension in the muscles, or by providing stretches or exercises to do for specific muscles to help with improving your range of motion.

If you want more information or would like to book an appointment, give us a call on 01202 604707 or email admin@wimbornewellnesscentre.co.uk